Alternative Marathon Training Plan

If you are training for a marathon you probably have to spend 5 to 6 days a week running. For me, I used to be doing that. After my leg injury, however, I know that the regular marathon training will strain my lower body. I decide to try a different marathon workout plan. One that consists of 3 to 4 days of running per week, and then 3 days of cross training. I still do the long runs, as they are necessary to get your body to run continuously for 3 hours or so.

Below is a summary of my alternative marathon workout plan.

Running (3 to 4 times per week):

• Long Runs: 
• 14, 16, 18, 20, 22 to 24, 20, 18 
• Just like your typical marathon training plan
• Once per week
• Easy pace
• Yasso 800: 
• Run the 800 m at the goal marathon pace (For example, 3 min 800 m for a 3 hour marathon).
• Walk for 3 minutes
• Do 6 to 10 repeats
• Long Interval
• 1 mile, 2 mile, etc.
• Run at a pace that is 10 to 20 seconds faster than your marathon pace
• Jog for 800 m
• Repeats until you ran about 8 miles or so
• Short Interval
• 100 m, 200 m, 300 m, 400 m
• Run faster than your marathon pace
• Walk the same distance between sets
• Repeats until you get to 5 to 8 miles

Notice a lot of focus is on speed workout, mixed in with weekly long runs.

Cross Training (3 times per week):

• Weight Lifting
• Rowing Machine
• Swimming
• Biking

The key is to mix things up. The traditional marathon training plan can be boring. It is important to add deviations to the training plan so that training for marathon can be fun instead of being a chore.

If you are interested in participating in the San Francisco Marathon, Half Marathon, or 5K on July 23, 2017, it is not too late to sign up. Comment below if you are interested in getting a discount code for race entry. Good luck in your training!!